3-Exercise KB Conditioning Circuit

Funz with the kettlebellzz? That’s what in store today. I don’t know about you, but I love conditioning workouts as my “cardio”. As long as you’re recovering fine between workouts, you’re fine using conditioning workouts with your main program. But now that summer is here, sometimes, you just need fast workouts so you can spend more time eating watermelon.

Mmmmm, watermelon (ALMOST like pancakes, but like… NOT).

So, here’s my friend Forest Vance, who I met in Denver last year with a Burpee/Squat/Swing Challenge workout for you.

Burpee/Squat/Swing Kettlebell Challenge Workout
by Forest Vance
author, Kettlebell Challenge Workouts 2.0

If you’re into short, effective, minimal-equipment – style workouts that you can do at home, I’ve got a special treat for you today.

See, all the workouts that I write are based around these principles. But what makes today’s session unique is that

1) It incorporates KETTLEBELLS into the mix
2) It relies on the idea of improving PERFORMANCE over time

I find that this idea motivates a lot of folks even more than, say, losing 15 pounds of body fat would … and whether your fitness goals include doing things like more push ups or KB swings with a heavier weight or not … your health/asthetic/etc.-based goals will improve as a side-benefit.

Enjoy today’s session!


I’ve got a special kettlebell challenge workout today for my friend Mike.

This one is an awesome workout. We do this every three months in my boot camps at my training studio. All you need is a single kettlebell. 24k for men and 16k for women is the prescribed weight. You can definitely do it with a different weight but that is what we want to work towards.

This consists of three exercises.

We’ve got burpees! You’re going to do seven burpees with no push up. Keep it standardized so we can compare them and see how we are doing. Seven burpees to start off with.

We’ve got 14 goblet squats with your kettlebell. Make sure you get your thighs parallel with the bottom. The bony part of your elbow should touch the meaty part of the knee at the bottom of the move. Chest up, shoulders back. Get good depth in those squats.

Now go straight into 21 kettlebell swings. You can do any variety: two hand, one hand if you want or even hand-to-hand. Itís your choice. Set the kettlebell down and go back to the top.

Do five rounds as fast as you can.

I hope you like that kettlebell challenge workout. Give it a go and let me know how you do!

Train hard, and talk soon –

Forest

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Forest is the man – my favorite part was this:  “I find that this idea motivates a lot of folks even more than, say, losing 15 pounds of body fat would … and whether your fitness goals include doing things like more push ups or KB swings with a heavier weight or not … your health/asthetic/etc.-based goals will improve as a side-benefit.”

#Truth

Always strive to get better… then the fat loss becomes a by-product.

Get all of the workouts here:

Click here ==> 50% off Kettlebell Challenge Workouts

And check out Forest’s before/after photos, too!

Have fun,
Mikey, CTT

Leave A Reply (10 comments so far)


  1. james
    4 years ago

    why do you exclude the push-up portion of the burpee?


    • Mikey
      4 years ago

      Good question – that’s something I can ask Forest. But you can certainly add the pushup in there :)

      Mikey


  2. Esther
    4 years ago

    O-O………DAM. I have done kettlbell finisher in off days but this one is crazy, i almost faintedn and barf just by looking at it………SO GOING TO USE IT AND THE END OF MY WORKOUT OR OFF DAY. NICE


  3. Mikey
    4 years ago

    Have “fun” Esther, but ease into it!

    Mikey


  4. Esther
    4 years ago

    Thank…..Can this be put as finisher in a workout?


  5. Mikey
    4 years ago

    It can – but note it’s a long one, so be sure you’re recovering between workouts fine. :)


  6. Esther
    4 years ago

    Thanks. So his program is like finishers; there to incorporate in our regular workout but using kb.


  7. Mikey
    4 years ago

    You could use these as your main workout if you’re short on time or want to work out at home, too.


  8. Esther
    4 years ago

    Sorry for all the question. Can i use this challenge workout in off days with some ab finisher?

    I love how both, yours and forest, use the structure of the exercise to use all the body and some how your abs are getting punish.

    p.s Keep up the good work Mike :)


  9. Mikey
    4 years ago

    No problem – happy to help. Yes, you can use these on an off day, just make sure you’re recovering fine and you’re able to give your main workouts your best. If you’re on a 3-day/week program, I would suggest just doing workouts like this just twice a week.

    Hope that helps,
    Mikey

Workout Finishers